T Nation

The Barbedwired Method


#1361

TUESDAY 12-11-18

3 week . 1 min timed rests

PULLUP - hang
X1
X2
X3
Work
6 sets of 3

2ct hang
X6

DEADBENCH
45x12
135x6
185x6
215x3
235x3
255x3

SLINGSHOT
305X3

CLOSEGRIP
205X12. 6/3/3. 15 breathes

SSB SQUAT -paused
B.wx6
55x6
145x6
195x3
Work-belt
225x4

195x4. 3 ct pause

POWER CURL -paused
15x24
35x12
65x6
85x3
110x3

85x12

65x20. Tng


#1362

Friday 12-14-18

3s week. 1 min. Timed rests

INVERTED ROWS
Pause at top
X8
X10
X12
Pause hang
X10
X12
X14

CHAIN DEADBENCH
55x6. 80
55x6. 80
145x6. 170
165x3 190
Work
195x3. 220
195x3. 220
195x3. 220
195x3. 220
195x3. 220
195x6. 220

CLOSEGRIP
145X12. 170

CHAINED SHRUGS -same as bench
145x12 snatchgrip
165x12 benchgrip
205x12 row grip
Straps
225x20 row grip

SSB PAUSED SQUAT
b.wx6
55x6
145x3
170x3


#1363

Monday December 16 2018

1s week. Amap. 1 min. Timed rests

PULLUP - hang
x1
X2
X3
X4
X5

X10 6/3/1. 15 breathes

DEADBENCH
55x10
145x8
195x5
235x1
255x1
275x3 p.r or ties p.r

255x5. P.r?

CLOSEGRIP
215x8 p.r?

SSB PAUSED SQUAT
1 set of 3 explosive jumps directly before each set
55x6
145x6
165x6
195x1
Add belt
195x1
215x1
235x3

POWER CURL
tng
15x20
35x20
65x20
Paused
85x1
105x1
115x3. P.r or ties p.r


#1364

12-19-18. WEDNESDAY

1s week. 1 min. Timed rests

INVERTED ROWS
pause chest
X8
X10
X12
Pause hang
X10
X12
X14

CLOSEGRIP DEADBENCH -
45x12
135x10
185x5
205x3
225x1
245x1
265x2. Today was about finding my closegrip paused bench with feetup . As i will be going to that as my 2nd bench day.

225x8. P.r

REG . DEADBENCH
205x8

SSB PAUSED SQUAT
b.wx10
60x8
150x6
170x3
180x1.

SHRUGS
145x12 snatchgrip
195x12 benchgrip
215x12 row grip
235x20 straps


#1365

WEDNESDAY 12-26-18

lifted w. My son today. Good time

8s week. 1 min. Timed rests

PULLUP - hang
x1
X2
X3
Work
X8
X5

DEADBENCH
45x12
135x8
155x8
195x8
Work
235x9 p.r?

CLOSEGRIP
195x12

SSB PAUSED SQUAT
b.wx8
55x8
145x8
165x8
Work-belt
205x8
165x8

POWER CURL -paused
15x20
35x15
65x10
85x5
Work
100x8. P.r?

65x24. Tng no stop


#1366

Friday Dec. 28th 2018

Lifted w. My son again. Learned the difference between the high squatting n trap bar ego lifting they been doing lol

INVERTED ROWS - using bench n bar
Paused top
X8
X8
X8
Hang bottom
X10
X10
X10

CLOSEGRIP DEADBENCH
45X8
135X8
185X8
WORK
210X8

REG DEADBENCH
170X12

SSB PAUSED SQUAT
b.wx8
65x8
155x8

DEADLIFT- beltless. 1st time in a year?
45X10
135X5
135X5
185X5
205X5
225X5
225X5
225X5 Snatchgrip

SHRUGS
225X24


#1367

Wednesday 1-6-19

5s week 1 min. Timed rest

PULLUP -hang. Holiday weight apparent. Lol
x1
X2
X3
X4
X5
2ct hang
X3
X3
X3

DEADBENCH
50x10
140xx5
160x5
200x5
225x5
Work
250x6
230x6

CLOSEGRIP
200x14 8/2/2/2. 6 breathes cluster. Thanks mark bell.

SSB PAUSED SQUAT
b.wx5
55x5
145x5
165x5
Add belt. Way tight lol
195x5
215x6
175x6

POWER CURL -paused
15x20
35x15
65x10
85x5
Work
105x12 6/3/3. 15 breathes

65x20. Tng


#1368

Were can we find the full write up for the method? Great progress man.


#1369

Thanks for commenting. Can you clarify your question?


#1370

Friday 1-4-19

5s week 1 min timed rests

INVERTED ROWS
pause at top
X8
Work
Cluster
X20. 8/3/3/3/3. 6 breathes

Hang
Cluster
X26. 10/4/4/4/4 6 breathes

CLOSEGRIP DEADBENCH
45x10
135x5
165x5
195x5
Work
225x6

REG DEADBENCH
185x8

SHRUGS
hold at top
135x20 snatchgrip
185x15 bench grip
Hang- straps
225x24. 30 sec hold

SSB PAUSED SQUAT- no belt
3 explosive jumps before every set
B.wx5
55x5
145x5
155x5
175x5

ABWHEELS -paused
X3 standing
Kneeling
X6 off 2 mats
X12 off 1 mat

Thats it. These 2 workouts will be my format going forward and ill add bsck in my accessory day.


#1371

np! I meant the full template on how you structure your training


#1372

What im doing now is a 5/3/1 template, with an 8s week added as a deload.

Its a 2 day a week, full body.

Back off sets are about 80% of the top set of the day.

My monday
Pullups
Deadbench - feet up, paused bench
Closegrip @80%
Ssb paused squat
Power curl

My wednesday
Inverted rows-restpause/ clusters
Closegrip deadbench
Reg. Deadbench @80%
Shrugs- 3-4 sets
Ssb paused sq. @80% mondays top set

Fri - small acessory day. You choose weakness or need. On a true 2 day a week you could do these after one of the 2 other workouts/ split them

I do

Abwheels standing and kneeling
Reverse barbell curls

With my physical Job n long hours plus family of 5, this 2 day a week full body suits me best. My excersize selection is also to Be most effecient n bang for your buck, cover as much as possible in as few as possible excersizes. Want more volume or work, do more of the excersize already set up!

I also have a home gym, no travel, limited to mostly barbell work. I have a barbell, ssb bar, deadlift mat, some buildable mats,squat lift off but no safeties , e.z bar, homeade abwheel, homeade set of chains 25 plus pds total,pullup bar, straps n 10mm belt. Zero machines. Dont like them anyways.


#1373

I have written my own program and hence the name of my log . Its a 5x5 program, well explained i believe back in this log, maybe a year ago. A glimpse would be a true 5x5, by having 5x5 sessions, but not peaking harshly as a true 5x5 as i undulate between 5x5/3x5/1x5 in the exact manner in the cube method, in 3 week waves. Can run it long term while experiencing all the gains of 5x5/3x5/1x5.


#1374

Monday 1-7-19

3s week. 1 min. Timed rest

PULLUP- hang
x1
X2
X3
X4
X5
3 ct hang
X3
X3
X3. All hard, as im about 20 pds heavier than last summer…

DEAD BENCH -feetup. Paused
50x12
140x10
190x5
220x3
240x3
Work
260x3
240x3

CLOSEGRIP - cluster
220x10. 6/1/1/1/1. 6 breathes

SSB PAUSED SQUAT
b.wx10
55x8
145x5
165x5
Add belt
195x3
215x3
230x3

195x6

POWER CURL - paused
15x20
35x15
65x10
85x5
Work
90x3
100x3
110x5. P.r?

90x10


#1375

Wednesday 1-9-19

3s week 1 min. Timed rests

INVERTED ROWS - using benchdown n barbell
Pause at top
X8
Work
X20 8/3/3/3/3 6 breathes

Pause at hang
X28 12/4/4/4/4 6 breathes

CLOSEGRIP DEADBENCH - feetup. Paused.
45x20
135x8
155x5
195x3
215x3
235x5. Def. Variation p.r
215x5

REG. DEADBENCH
185X8. 8 ct. Negative

SHRUGS
2 ct hold at top
135x20 snatchgrip
185x12 benchgrip
2ct hang - straps
235x24

SSB PAUSED SQUAT - no belt
B.wx6
55x6
145x6
145x3
165x3
185x3. 80% mondays top set


#1376

Friday 1-11-19

XDAY

BARBELL REVERSE CURLS- paused
45x12
55x12
Work
75x22 12/6/4. 15 breathes

75x8. Closegrip

55x20

ABWHEEL - paused
X3 standing
X8. 2 mats
X16 1 mat


#1377

Monday 1-14-19

1s week. 1 min. Timed rests.

PULLUP - hang
X1
X2
X3
X4
X5
3ct hang
X3
X3
X3. These sucked hard all of em. Im 20 pds heavier than last summer… time for a cut lol

DEADBENCH- paused. Feetup
50X20
140X8
190X5
220X3
WORK
230x1
250x1
280x3. P.r?
250x6

CLOSEGRIP DEADBENCH
220x12. 6/3/3. 15 breathes

SSB PAUSED SQUAT - 3 explosive jumps before every set
B.wx12
60x6
150x6
170x3
Work- belt
200x1
220x1
240x3

190x6

POWER CURL- standing. Strict. Paused
15x20
35x15
65x10
85x5
Work
105x1
115x1
125x1. P.r attempted this several times, in the past,1st time it stayed strict. Barely.


#1378

WEDNESDAY 1-16-19

1s week 1 min. Timed rests

INVERTED ROWS - benchdown / barbell
Pause at top
X8
Work
X9/3/3/3/3. 6 breathes
Pause at bottom
X13/4/4/4/4 6 breathes

CLOSEGRIP DEAD BENCH - feetup . Paused
50x20
140x8
190x5
210x1
230x1
250x3 variation p.r?
230x6

REG DEADBENCH- 6ct eccentric
200x6

BARBELL SHRUGS
Pause at top
140x15 snatchgrip
190x12 bench grip
Pause at bottom
Straps
250x20
230x10 10 breathes

SSB PAUSED SQUAT -80% mondays top set . Beltless.
B.wx10
60x8
150x5
3 ct hard pause
150x3
170x3
190x3


#1379

Friday

XDAY

ABWHEELS
paused
x8 off 1 mat
X8 off 2 mat
X8 standing

REVERSE BARBELL CURL
Paused
45x12
65x6
85x3
95x1
105x1 all i had today

95x3
85x6

65x12 closegrip


#1380

Monday 1-21-19

Got 4 weeks programming written up. 5/3/1 rest pause . Basically the one right off tnation made into 2day full body. Hit the working sets strict n explosive. Do the backoff variation work rest pause…

5s week. 1 min timed rest

PULLUP - 2ct hold at top
X5
X4
X3
X2
X1
3ct hard hold
X3

DEADBENCH - feetup. Paused.
45x20
135x8
155x5
195x5
215x5
235x5

CLOSEGRIP DEADBENCH - r.p
185x22 12/6/4. 15 breathes

SSB PAUSED SQUAT
b.w x12
60x8
150x5
Belt
160x5
180x5
200x5

EXPLOSIVE JUMPS
5 sets of 3

POWER CURL - standing. Strict. Paused
15x20
35x15
65x10
Rest pause
85x22 12/6/4. 16 breathes